Baby Boomers Should Focus on Building Muscle Now

It’s important for baby boomers to build muscle in their 60's and 70's. We know that resistance training is one of the best ways to fight loss of muscle mass. However, researchers have found that men in their 80’s, enrolled in a training program, gained some strength but experienced no increase in muscle size. “We know that there is accelerated muscle loss as we get older. The best way to keep our muscles from shrinking is through resistance training, which allows our body to maintain muscle size and strength as we go through our 60s and 70s, "says Scott Trappe, director of Ball State's Human Performance Laboratory where the study was hosted.

Once we reach 80, it may not be possible to prevent muscles from shrinking, due the loss of “fast twitch” fibers, which allow us to move quickly, stand straight and prevent falls. In addition, the chances of incurring hospitalization and increased medical costs will be diminished with better fitness.

How to Start

To begin a training program, it’s best to have some instruction. Improperly performed exercises can lead to injury. If you’ve been sedentary, you can start with resistance bands, and work your way up to light weights. Resistance bands are inexpensive, easily stored, and will accomplish the goal.

Speak with your doctor if you have any existing health problems. Resistance training has been found to be beneficial for cardiac patients, according to the American Heart Association. It is a great addition to aerobic exercise. Not only will you build muscle mass, but strength training also contributes to increased bone density, reducing your risk of fractures and disability from accidents or falls.

You don’t have to exhaust yourself, or spend time you may not have. Single set programs of resistance training have been found to work well – they’re easier to stick with and only need to be performed twice weekly to get the same benefit as performing multiple sets of repetition.

Added Benefits

According to a 2003 study from the Journal of the American Geriatrics Society, loss of muscle mass and strength (sarcopenia), contributes greatly to health care dollars spent - estimated at $26 billion. The cost of nursing home care and home health services is estimated at $132 billion annually. One of the best scenarios for aging is maintaining independence and quality of life.

Staying out of the nursing home or hospital should be motivation enough to begin and maintain a resistance training program for millions of baby boomers.

Resources:

Boomers Should Add Muscle Before It's Too Late

Resistance training is a good, safe addition for heart patients

Resistance Training

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